A balanced diet can help keep your skin clear and your hair shiny. What healthy nutrition does for the outer you, however, starts on the inside. Making good nutritional choices provides your cells, tissues and organs with the fuel they need for normal growth and function. Balancing your diet takes a little planning, but breaking the process down into a few simple steps might help with the transition.
Step 1
Take time to study the ingredients for healthy nutrition. Familiarize yourself with the basic food groups, which include vegetables, fruits, grains, meat, fats and dairy products. Ask your doctor for handouts or visit MyPyramid.gov for a complete list of the various foods available within each of the groups.
Step 2
Calculate your daily calorie requirements, which will vary according to your height, weight, age, activity level and gender. Learn how much food is actually in a serving. A portion of chicken, for instance, is about the size of a deck of playing cards. Measure and weigh as necessary. Avoid eating too many calories a day, which can lead to weight gain, or restricting calories to the point of compromising healthy nutrition.
Step 3
Build your diet on a solid foundation of vegetables, fruits, whole grains and healthy fats, such as olive oil, according to the Harvard School of Public Health. Fill your plate with these foods first and then add appropriate servings sizes of lean meat, poultry or fish and one to two servings of dairy daily.
Step 4
Write out your menus in advance and shop from that list at the grocery store. Clear the sugary snacks, crackers and chips out of your cupboards and refrigerator and restock with brown rice, fresh fruits and other healthy foods. Try to make a few meals ahead of time and freeze for those long workdays when quick and easy but less than nutritious fast foods might tempt you.
Step 5
Try a gradual approach to healthy nutrition if you're overwhelmed at the thought of changing too much too soon. Start by adding one salad a day, eating brown rather than white rice or replacing your typical dessert of apple pie with sliced fruit or berries topped with low-fat yogurt.
Tips and Warnings
- For weight loss, reduce portion sizes to cut calories rather than limiting the variety of foods on your menu. See a nutritionist or dietitian if you would like extra support in designing a balanced diet.
- Check with your doctor if you have any medical conditions that require specific eating plans, such as heart disease, diabetes or elevated cholesterol.
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